shine connect conference - understanding and managing anxiety workshop
TRANSCRIPT
Understand anxiety better
Misunderstandings and myths
How to get the right support for you/your friend
7 problems only anxious people understand
An uncomfortable feeling of nervousness or worry about something that is happening or might happen in the future
What’s normal?
Normal, manageable, beneficial
Longer duration and Intensity/frequency
interferes with functioning and
overall wellbeing
What’s normal for cancer?
Manageable adjustment to screening, tests, diagnosis, treatment, re-occurrence worry, life-long symptoms
Trouble with adjustment, acceptance and compliance,
longer physical and emotional side effects from treatment, other mental health issues, trouble with activities of
daily living
What have we got to be anxious about?
LifeConfidenceSelf-esteemRelationshipsCommunicationWork and careerMoneyHousingHealthCaringChildren and family
CancerPanicPainFear – re-occurrence or dyingExperiencing a new situation e.g. chemo for the first timeClaustrophobiaWorries for others in our livesWorries about going off the radar (a literal FOMO)Other health anxietiesComplacency in moving forward and optimism i.e. if I feel ok I’m just going to be let down
I’ve probably always been anxious to a point but after my experience in hospital it sky- rocketed.
Kate, 39
Just on edge a lot, like I’m always waiting for the next bad thing to happen…it’s exhausting.
Alex, 32
I couldn’t get my feelings to change, just constantly on difficult things and wondering if I’d been a good friend, partner, daughter, colleague – it just didn’t stop.
Sally, 26
Contributing factors• Past or childhood experiences• Genetics• Diet• Physical and mental health• Drugs or medication you’re on• Every day life
Responsesnot at all =0 several days =1 more than half the days =2 nearly every day =3
Total scoresmild =5 moderate =10severe =15
A score of 10 warrants further evaluation i.e. referral/appropriate support
PHYSICAL
Increased heart rateIncreased muscle tension“Jelly legs”Tingling in the hands and feetHyperventilation (over breathing)DizzinessDifficulty in breathingWanting to use the toilet more oftenFeeling sickTight band across the chest areaTension headachesHot flushesIncreased perspirationDry mouthShaking Palpitations
MENTAL
Thinking that you may lose control and/or go “mad”Feeling that people are looking at you and observing your anxietyFeeling as though things are speeding up/slowing downFeeling detached from your environment and the people in itFeeling like wanting to run away/escape from the situationFeeling on edge and alert to everything around youThinking that you might dieThinking that you may have a heart attack/be sick/faint/have a brain tumour
Anxiety disordersSix major types of anxiety disorders, each with their own distinct symptom profile:
•panic disorder (anxiety attacks)•phobia•post-traumatic stress disorder (PTSD)•generalized anxiety disorder•obsessive-compulsive disorder (OCD)•social anxiety disorder
…AND subclinical
Responsesnot at all =0 several days =1 more than half the days =2 nearly every day =3
Total scoresmild =5 moderate =10severe =15
A score of 10 warrants further evaluation i.e. referral/appropriate support
Panic diagnosis
Disorder diagnosed with 1.Recurrent and unexpected panic attacks – often without obvious reason2.Attacks followed by at least one month of continuous worry or concern about having further attacks.
PTSD diagnosisDiagnosis of PTSD requires exposure to an event that involved or held the threat of death, violence or serious injury and then you experience one or more of the following signs or symptoms after the traumatic event:
•You relive experiences of the traumatic event, such as having distressing images and memories.•You have upsetting dreams about the traumatic event.•You experience flashbacks as if you were experiencing the traumatic event again.•You experience on-going or severe emotional distress or physical symptoms if something reminds you of the traumatic event.
In addition, for more than one month after the traumatic event you may:
•Try to avoid situations or things that remind you of the traumatic event•Not remember important parts of the traumatic event•View yourself, others and the world in a negative way•Lose interest in activities you used to enjoy and feel detached from family and friends•Feel a sense of emotional numbness, feel irritable or have angry or violent outbursts•Engage in dangerous or self-destructive behaviour•Feel as if you're constantly on guard or alert for signs of danger and startle easily•Have trouble sleeping or concentrating•Your symptoms cause significant distress in your life or interfere with your ability to go about your normal daily tasks.
The science and types of anxiety
Support
Get a clear understanding of what it is
Find the right techniques, support, treatment
There is work to be done - body AND mind
Support levels• Self-help techniques• Talking therapies• Medication• Access to other community mental health team specialists
FROM:NHS, private, charities
THE BASICS!• Get outside when you can - walking or more vigorous exercise
• Learn a relaxation technique that works for you
• Watch your alcohol and caffeine intake• Have hobbies and good things in your life that remind you you don't always feel like this
• Get good sleep for you where possible • Talk to/be with people you trust and who make you feel good
BODY Examples
Breathing techniques Example breathing tech
nique
Breathing technique for stress and anxiety
Belly breathing
Drinking water Mild dehydration affects mental wellbeing
Write/Draw/Scribble Creativity in healing
Stretching Poses for anxiety
Body techniques e.g. shaking, tapping, anchor Trauma Release exercis
es (deliberate shaking)
MIND ExamplesTalk (e.g. Trusted friend, GP, Therapist/Counsellor, Anxiety Coach) How to help a loved o
ne with anxiety
Talking with your GP about mental health
Counselling to support anxiety
Meditation/Mindfulness Mindfulness for health
Supportive forums/groups Mind support forum
Anxiety UK support groups
Cancer specific groups Breast Cancer Anxiety Support
Lymphoma anxiety discussion
Bowel Cancer anxiety information
Short-term
BODY Examples
Writing Thought diary for anxiety
Journaling for anxiety
Drawing 3 types of art therapy for anxiety
Exercise Exercise for anxiety and stress evidence
Exercise on prescription
Body therapiesAcupuncture access for anxiety
EFT for anxiety
Massage for anxiety
Medication Anxiety medications
MIND Examples
Meditation/MindfulnessMindfulness for health
VisualisationsVisualisations for anxiety
Talk (GP, Therapist/Counsellor, Anxiety Coach)
Challenging our beliefs about anxiety
Self-help therapies for anxiety
CBT for anxiety
Other mind-based therapies
Hypnosis/hypnotherapy for anxiety
Medication Anxiety medications
Anxiety Apps and podcasts
Anxiety coaches podcast
Charities
Cancer Research UK - fear anxiety and panic
Longer-term
A panic attack…• SLOW DOWN• Remind yourself you’re OK, it’s OK to be feel like this and it passes – you know this because experience tells you so
• Get your tool box out, take ONE ACTION AT A TIME
• Ask a friend to help you in the way you need them to i.e. NOT lots of questions
• When over – review what worked and didn’t work
Supporting a friend
• Listen and ask• Be patient• Learn more about anxiety• Hear when they’re ready for more support and help them find it
• Manage your expectations• Get support yourself